“Friday 2.1.2019”

Categories: Blog,Competition Phase,Fitness Phase,Lifestyle Phase

1. Vagabond Next Beginners Class on February 11th, 2018:
We offer our Beginners Program, which is mandatory before entering the group class and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 6 small group sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a small group setting.
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2. Vagabond Foundations of Rowing Speciality Class on Sunday, February 3rd, 2019, 10:30 am to 12:00 pm:
This class will be taught by Coach Jason Lounge and will go over all the fundamentals of rowing to make your more efficient within your conditioning workouts, be able to get more meters, calories, and better efficiency throughout being on the rower during your workouts. The cost of the speciality class is only $20, and will receive invaluable feedback from Coach Jason on rowing technique, form, and the ability to produce more power over a given period during a workout. Sign up today by contacting Kevin or Jason. Limited to 10 spots.
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3. Vagabond Register for the CrossFit Opens Starting in January/February Now:
The 2018 CrossFit Opens was huge success for Vagabond CrossFit. We came together for 5 weeks in a row and competed, fought, and supported each other in true Vagabond style- with drive and compassion. Over 65 of us officially registered for the Games and dozens more who popped in and out each week for the workouts- record numbers for the gym. Vagabond was in the top 15 for most sign ups for affiliates in the Northeast out of around a thousand gyms. This year they have opened the variety and choice once again, by adding in a RX and Scaled Division for everyone to participate in a safe and effective manner. If you are doubting yourself, then stop yourself right now. This is a 5 week online competition, that is meant for each and every person to take part in and also challenge yourself for the five week period. We will meet every Saturday at 9:00 am as a group and for five weeks be there to help cheer each other thru challenging workouts, but are for meant for everyone to do.
Just another great way for each and every person to have goals to meet and to have something to look forward to every weekend for 5 weeks. Sign up Vagabonds!
CLICK HERE TO REGISTER.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3-5 Minutes of the following:
Focus on Hip Opening + Calf Mobility
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3 Sets of the following:
20 Seconds of banded good mornings
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Holds
Rest 10 Seconds

II. Phases Strength + Conditioning:
A. Lifestyle Phase
Posterior Bend + Upper Body/Core + Conditioning
A. KB Suitcase Deadlift, 10-12 reps x 3 sets, rest 45 seconds between sets.

B1. Tall Kneeling Single Arm Press, 10/each arm x 3 sets, rest 30 seconds.
B2. KB Farmer Holds, 25 seconds, rest 10 seconds, 25 seconds x 3 sets, rest 30 seconds.
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C. Complete the following of:
Every Minute on the Minute x 20 Minutes:
Minute 1: 40 Second Calorie Assault Bike
Minute 2: 30 Second Front Lean Rest Hold
Minute 3: 20 Russian KBS
Minute 4: 40 Second Calorie Assault Bike
Minute 5: 30 Second Plank Hold

B. Fitness Phase
Lower Body/Core/Lower Body/Core + Conditioning
A1. Goblet Squat @ 4010, 10-12 reps @ heavy Dumbbell held in Goblet Hold Position, follow tempo x 3 sets, rest 45 seconds.
A2. Side Bridges, 25 seconds/each side x 3 sets, rest 45 seconds.
A3. Tall Kneeling Double Arm Press, 10-12 reps x 3 sets, rest 45 seconds.
A4. Standing DB Hammer Curls, 12-15 reps x 3 sets, rest 45 seconds.
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B. Complete the following of:
Every Minute on the Minute x 20 Minutes:
Minute 1: 40 Second Calorie Row
Minute 2: 30 Second Hang Power Snatch @ 75/45 lbs
Minute 3: 15-20 Rep Overhead Squat or Front Squat @ above weight
Minute 4: 40 Second Calorie Row
Minute 5: 10-15 Pull-Ups

C. Competition Phase
Squat Base+ Snatch + Clean and Jerk + PC/Core/Upper Body + BB Conditioning
A. Snatch, 60% x 1 rep, 70% x 1 rep, 80% x 1 rep, 85% x 1 rep, 60% x 1 rep, 70% x 1 rep, 80% x 1 rep, 85% x 1 rep, rest as needed.
B. Clean and Jerk, same as Snatch Routine above.
C. Front Squat, 70% x 2 reps @ 2 second lowering phase + 2 second isometric hold x 5 sets, rest 2 minutes between sets.(Week 2 of Iso Holds)
D1. Single Leg Box Step-Ups, 5 reps/each side x 3 sets, rest 45 seconds.
Use dumbbells in each hand, and no higher than 16 inch box.
D2. Tall Box Jumps Explosive Work, 5 reps x 3 sets, rest 90 seconds.
E. Push Press, 65% x 2 reps, 75% x 2 reps, 85% x 1 re x 2 sets, rest as needed.
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F. Assault Bike Work of the following:
5 Minute Bike Test:
How Many Cals can you get in 5 minute test?
3 Minute Test: December 21st, 2018
10 Minute Bike Test: December 14th, 2018
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15 Minute Bike Easy Pace Recovery

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